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December 12, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””] The 1st annual Hometown Hoedown events are announced and located here. We’re so excited to have so many people participating on Saturday! If you have any questions about the events, or which division is appropriate for you talk to a coach or shoot us a message.  [/creativ_alertbox]

 

Skill

5 Rounds Not for Time

Max Effort L-Sit
5 Ring Roll-Outs

Scale the L-Sit to a method that lets you keep your legs elevated for more than a few seconds.  You can try them with one leg tucked or both.  Working on the floor and essentially performing a seated leg raise may be the best option if you are just starting out with this movement.  The closer your hands are to your feet, the hard the movement will be.  “Ring Roll Outs” are performed with the rings near the floor and your knees on the ground. Open your hips and lower your torso towards the floor by opening at the shoulders. These are really hard! Go only as deep as you can go without breaking at the hips!

WOD

For Time

50 Kettlebell Swings 24/16kg
40 Push-Ups
30 Kettlebell Swings 24/16kg
20 Push-Ups
10 Kettlebell Swings 24/16kg

Workout notes: Be careful with the round of high rep kettlebell swings.  Performing all 50 in a row my be possible but the push-ups will be much harder that way! If you are not able to perform push-ups in sets without breaking, scale down to a method that lets you move through the workout at a good pace but keeps the movement as strict as possible.

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